This pumpkin spice ketchup recipe uses low FODMAP, seasonal ingredients to create a rich, warming sauce. This autumnal recipe is also gluten and nightshade-free. Its pumpkin spice and all things nice flavour go perfectly with your comfort food cravings at this time of year. Smear it generously on this festive, lentil loaf, stir it through fried rice or dollop it onto your favourite mashed potato recipe.
Whilst eliminating nightshade-containing foods is unnecessary for most people with IBS, nightshade-free recipes seem incredibly popular, especially with those suffering from digestive issues.
This nightshade-free, low FODMAP nomato sauce recipe is one of the most popular recipes on my blog and YouTube channel. I suspect that's because most nomato recipes I've come across rely heavily on high FODMAP ingredients, such as onion and garlic.
I hope this alternative ketchup recipe can exceed your expectations and become your new autumn and winter go-to red sauce.
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Ingredients
To make this sauce you'll need:
- Kent/Japanese/Kabocha pumpkin
- pickled beetroot/beets
- infused garlic oil
- balsamic vinegar
- maple syrup (ensure pure maple syrup free from high fructose syrup and sweeteners)
- fine salt (I use pink Himalayan)
- asafoetida (ensure gluten-free if required)
- turmeric (ground)
- cinnamon (ground)
- ginger (ground)
- cloves (ground or allspice if not nightshade free)
- nutmeg (ground)
See the recipe card for full quantities and the FODMAP ingredient notes for detailed low FODMAP portions.
Instructions
1 - Peel, deseed and chop your pumpkin into chunks. This step can be done in advance and the pumpkin chunks can be frozen for future recipes. I show you how to choose, peel and preserve low FODMAP pumpkins in this video. I used a previously frozen pumpkin that had been thawed in the fridge overnight.
When freezing my pumpkin for use within a month or so I don't bother to blanch it. If you're using blanched or pre-cooked pumpkin you'll likely need to reduce the cooking times to avoid it becoming watery and mushy.
2 - Heat the oil in a non-stick saucepan until hot, then add the asafoetida. Stir vigorously for 30 seconds to avoid burning the spice. It's important to temper the asafoetida in this way, both to release its signature allium aroma and to reduce some of its fiery pungency.
3 - After 30 seconds, add the pumpkin and hot water. Take care as the water may bubble and spit as it hits the hot oil. Stir through all the dried spices and bring the pot to a simmer with the lid on. Simmer on medium-high for 7 minutes until the pumpkin is half cooked.
After 7 minutes, add the beetroot, balsamic and maple syrup. Continue to simmer with the lid on for 10 minutes or until the pumpkin is fully cooked. The pumpkin should break apart easily when pressed with the back of a spoon.
4 - Allow the mixture to cool sufficiently to room temperature so that it can be safely blended. Adding hot liquids to a blender can cause a build-up of pressure in the jug and may result in the lid blowing off and/or burns from the hot liquid or steam escaping the jug.
5 - Once blended into a thick, smooth, glossy sauce transfer to a sterilized glass bottle. I find it easier to use a funnel to avoid spills.
Recipe Video
Recipe FAQ's
According to the Monash FODMAP app, the only fresh pumpkin listed as low FODMAP is the Kent pumpkin.
Depending on where you're from or where you buy, it also goes by Japanese pumpkin and kabocha squash. This variety can be eaten freely, according to appetite as during tests it remained low FODMAP up to a serving size of 500 grams.
Here in the UK, these are typically only widely available from October to December. They're also often sold generically as pumpkin or squash which can make them hard to identify. I created this visual reference guide to choosing the best pumpkin for the low FODMAP diet.
Spaghetti squash has a low FODMAP serving of 75 grams or ½ cup. However, this is quite a conservative portion as it doesn't become moderate for fructans and GOS until servings of 450 grams or 2.5 cups.
Pattypan squash has no excess FODMAPs listed and remains low FODMAP up to a serving size of 500 grams.
See the next FAQ for other varieties of fresh pumpkins, listed as high FODMAP in the Monash app, that have small low FODMAP servings.
The following pumpkins/squashes are all listed as high FODMAP in the Monash app.
Acorn squash has a low FODMAP serving of 54 grams or ⅓ cup. At 70 grams or ½ cup it becomes moderate for fructans. At 75 grams or ⅔ cup it becomes high for fructans.
Butternut squash/pumpkin has a small low FODMAP serving size of 45 grams or ⅓ cup. It becomes moderate for GOS and Mannitol at 60 grams or ½ a cup and high for GOS at 75 grams or ⅔ cup.
Delicata squash has a cautious low FODMAP serving of 52 grams. At 65 grams it becomes moderate for fructans and at 75 grams it becomes high for fructans and GOS.
Sugar pumpkin has a small low FODMAP serving of 46 grams or ⅓ cup. It becomes moderate for fructans at 59 grams or ½ cup and high for fructans and GOS at 75 grams or ⅔ cup.
The low threshold between the low and high FODMAP portions of these pumpkins is the reason that they are considered high FODMAP foods. It's easier to experience FODMAP stacking when eating low threshold foods with other FODMAP-containing foods in the same meal.
Any other varieties of fresh pumpkins, which are not listed in the Monash app, are untested at this time so should be avoided during the elimination phase of a low FODMAP diet.
In theory, it's possible although I haven't tested it. Canned pumpkin isn't a common, readily available ingredient here in the UK. Using canned pumpkin in this recipe would be a big time saver but if you need this sauce to remain low FODMAP then there are some considerations to be aware of.
Although it has a low FODMAP serving of 75 grams or ⅓ cup it also contains both GOS and fructans in amounts larger than 120g or ½ cup. Whilst you'd be unlikely to eat this much sauce in one sitting we still need to take the FODMAPs into account. For this reason, using canned pumpkin makes it more difficult to know what to eat this ketchup alongside. People who are very sensitive to GOS, fructans or both may risk experiencing FODMAP stacking if eating this with other GOS and fructan-containing foods.
I know from my previous nightshade free recipe that the pickled beetroot was a little controversial. If you're already wondering how to swap it out and keep this recipe low FODMAP then you need to read the detailed recipe FAQ's on this post.
Alternatively, you can omit the beetroot entirely and use 50g more pumpkin. This will result in the colour of the final sauce being pale orange. You may also need to add a little more balsamic vinegar to make up for the lack of acid in the pickled beetroot.
If you don't need this to be nightshade free you can substitute the beetroot with tomato paste. This will add both richer colour and acidity. Start with 30g of tomato paste and increase as necessary. You'll need to taste and adjust with extra salt and maple syrup for sweetness and balance.
Substitutions
- Garlic free - Using plain oil would make this recipe completely garlic free. Although this would reduce the overall aroma if you're used to garlic free cooking then this won't be an issue. You can also replace the garlic-infused oil with an onion-infused oil without too much effect on the overall flavour.
- Allspice - For a more authentic pumpkin spice flavour, I prefer to substitute the ground cloves for an equal quantity of allspice. However, allspice is made from pimento's which are in the nightshade family. If you require this recipe to be nightshade-free then simply use the ground cloves as stated in the recipe.
- Onion powder - Unfortunately, as the asafoetida is a substitute for the allium flavour of garlic and onion it's difficult to substitute. If it's within your budget then you could try this Free FOD low FODMAP onion replacer. However, asafoetida is usually cheaper and more readily available. If you're unsure about investing in asafoetida I promise that you'll use it time and again in your low FODMAP cooking. It regularly features in my recipes and I've been using it consistently in my cooking since I began the low FODMAP diet. It's especially useful in curry, chilli and sauces.
Variations
These options are not for the faint-hearted but are fun and unusual variations on a theme. The addition of coffee and/or cacao to savoury sauces gives a deep, fruity, bitter, slightly smoky note. Think of how a high cocoa-content, dark chocolate tastes as it melts on your tongue and you'll be partway there.
- Pumpkin spiced latte ketchup - add 2 tsps of instant coffee with the rest of the spices and replace half the water with your milk of choice. (Be aware of any additional FODMAPs your milk may contain).
- Pumpkin spiced mocha ketchup - add 1 teaspoon of instant coffee and 1 teaspoon of cacao/pure cocoa powder with the rest of the spices.
Over pumpkin-spiced everything? Try this more traditional low FODMAP ketchup.
Cooks tips
Using whole pickled beets rather than slices helps to keep the sauce balanced. As less surface area has been directly exposed to the pickling vinegar the whole beetroots will be tangy but not dominated by the vinegar flavour.
If you can only find sliced or diced pickled beetroot then reduce the initial amount of balsamic vinegar and taste and adjust after blending.
Most asafoetida available in mainstream supermarkets are in the diluted, powdered form. If you're using pure asafoetida or undiluted hing from an Indian grocery store, reduce the recipe amount by at least half until you get used to the intensity of your purchased brand.
Equipment
I use a jug blender to achieve a silky finish. Alternatively, you could use an immersion blender if preferred.
If you don't have a blender available you can try using a potato ricer, masher or fork. Crush up the fully cooked veggies into the sauce as best as you can. To get a smooth ketchup consistency you'll need to pass the mixture through a fine mesh sieve to break up any lumps or fibres from the pumpkin.
You'll also need one (or several depending on how you wish to store your ketchup) clean, sterilised glass bottles or jars, large enough to hold 500 ml/2 cups of sauce. Check out this guide by Kilner on how to sterilise glass jars.
Storage & Food Safety
This ketchup will keep in the coldest part of the fridge (towards the back, not in the door) for 7 days. Alternatively, it can be frozen for up to 3 months.
I recommend freezing the sauce in multiple smaller portions. This way you can avoid waste by just defrosting the amount that you will eat within 7 days. Allow the sauce to thaw in the fridge overnight and shake or stir well before use.
It's perfectly safe to freeze this sauce once it's cooked, even if you used frozen pumpkin to begin with.
Gluten Free Tips
When using asafoetida, always make sure to choose a gluten-free brand if required. Some varieties of asafoetida may contain wheat flour. This is typically done to dilute the pungent flavour of the pure resin and reduce the overall cost. I typically use the Schwartz brand which is widely available in the UK and blended with rice flour.
Unless you have an allergy or medical need to avoid wheat or gluten then the tiny amount present in asafoetida will be acceptable and negligible on the low FODMAP diet. A low FODMAP diet is not the same as a gluten-free diet and in the absence of other medical conditions, small amounts of wheat can (and arguably, should) be included.
FODMAP Tips
I created this ketchup to be as low in FODMAPs as possible so that you don't need to worry about FODMAP stacking. This way it can be safely eaten with other FODMAP-containing foods by the majority of people.
FODMAP Servings
As written this recipe is low FODMAP right up to a 1 cup serving. In the interest of typical portions, I've calculated the FODMAP servings on ¼ cup serving. One serving of this recipe contains approx:
- 0 Fructans
- 0 GOS
- 0 Mannitol
- 0 Sorbitol
- <0.125 Fructose serving
- 0 Lactose - All my recipes are vegan and therefore free from dairy and lactose. Yay!
Always refer to the Monash app for current low FODMAP serves and FODMAP categorisations.
FODMAP Ingredient Notes
Balsamic vinegar
Low FODMAP serving of 1 Tbsp. At a serving size of 2 Tbsps, it becomes moderate for excess fructose. In this recipe, we use 2 Tablespoons which is then divided into multiple servings of approx ¼ cup each. This takes it well under low FODMAP levels and leaves only a minimal amount of fructose in each portion.
Beyond FODMAPs
If you don't eat a low FODMAP diet or you're experimenting with your tolerances then use whichever pumpkin you have available.
If you tolerate fructans you can substitute the asafoetida with ¼ teaspoon of both garlic and onion powder.
Shopping Tips
FODY garlic-infused extra virgin olive oil (250 ml). If you’re worried about using garlic oil then this brand is officially low FODMAP certified by Monash. Unfortunately, as with any niche, branded product, you’ll pay a premium for the peace of mind that comes with certification. When purchasing regular garlic oil look for the words “infused” and make sure the oil is clear and free from any visible garlic cloves, pieces or sediment.
Schwartz asafoetida (52 g) Buying asafoetida online can be a tricky business. Many do not specify the ingredients and they may be blended with wheat flour or otherwise contaminated or unsuitable for those avoiding wheat and gluten. I usually buy the Schwartz brand from the supermarket. It's widely available, affordable and blended with rice flour which makes it a good choice for those needing to avoid wheat and gluten. Check out this video I created all about buying and cooking with asafoetida.
Morrison's whole baby beetroot (340 g). These types of pickled, whole beetroots are widely available at an affordable price in most UK supermarkets. Double-check that the basic ingredients include beetroot, water, vinegar, salt and sugar. Avoid brands using high FODMAP sweeteners such as mannitol, sorbitol or maltitol. I've included this link to Amazon as a visual reference for those unfamiliar with this ingredient.
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Free From
- Celery free
- Coconut free
- Garlic free options
- Gluten free - Check asafoetida is gluten free if required
- Mustard free
- Onion free
- Peanut free
- Sesame free
- Soy free
- Tree nut free
- Wheat free - Check asafoetida is wheat free if required
- Fructan free
- GOS free
- Lactose free
- Mannitol free
- Sorbitol free
Please always double-check your ingredients to ensure your products, brands and version is “free-from” if required. Where we list free from FODMAPs please be aware we are referring to free from excess FODMAPs as defined by low/high FODMAP limits in the Monash app and not a true allergy-safe definition of “free-from”.
Most plant foods will still contain some level of FODMAPs but in amounts that are considered to be tolerable for most people on the low FODMAP diet.
Related
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Recipe
Nightshade Free Pumpkin Spice Ketchup
Equipment
- Blender
- Clean, sterilised glass bottle or jar
Ingredients
- 2 teaspoon infused garlic oil
- ½ teaspoon asafoetida/hing
- 250 g Kent/Japanese/kabocha pumpkin
- 500 ml boiled water
- 1 teaspoon finely ground salt - I use pink Himalayan
- ½ teaspoon ground turmeric
- ½ teaspoon ground cinnamon
- ½ teaspoon ground ginger
- ¼ teaspoon ground cloves
- ¼ teaspoon ground nutmeg - I prefer to grate mine from whole nutmeg as required
- 2 tablespoon balsamic vinegar
- 1 tablespoon maple syrup
- 50 g whole pickled beetroot/beets
Instructions
- Boil the kettle with 500 ml/2 cups of water
- In a non-stick pot on medium-high heat drizzle 2 teaspoon infused garlic oiland allow it to heat up for 30 seconds. Sprinkle ½ teaspoon asafoetida/hing evenly over the oil. Allow it to temper in the hot oil for 30 seconds, stirring continuously.
- Add 250 g Kent/Japanese/kabocha pumpkin and 500 ml boiled water. Sprinkle in 1 teaspoon finely ground salt, ½ teaspoon ground turmeric, ½ teaspoon ground cinnamon, ½ teaspoon ground ginger, ¼ teaspoon ground cloves, ¼ teaspoon ground nutmeg, and stir well. Cover with a lid and simmer on medium heat for 7 minutes until the pumpkin is half-cooked.
- After 7 minutes add 2 tablespoon balsamic vinegar, 1 tablespoon maple syrup50 g whole pickled beetroot/beets. Replace the lid and continue to simmer for 10 minutes until the pumpkin is cooked through and can be easily squashed with the back of a spoon.
- Allow the mixture to cool enough so it can be safely blended. Using a jug or immersion blender, puree the sauce until thick and smooth.
- Transfer to a sterilised jar and keep in the fridge for up to 7 days or freeze for up to 3 months.
Recipe Video
Notes
What do you call Kent pumpkin where you're from?
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